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Static to the Core

Here is a different approach to training the abdominals: This method will involve only a few static (or held) repetitions laterally on each side of the abdomen wall, which will minimize the risk of losing good form and maximize the opportunity to focus internally on breathing and controlling the muscles being worked.

Alternate Heel Touch Fitastic1. Lie supine (face up) on the floor, knees bent, feet flat on the floor.
2. Peel your head and shoulders slightly off the floor. Lengthen the arms and reach toward your feet.  Focus on using your core and abdomen.
3. Reach for your heel on one side in a lateral movement.  Perform the following breathing pattern: Inhale five times or counts (think of sniffing through the nose), Exhale in five counts (blowing out through the mouth).  Maintain elevated shoulders and alternate the heel touch on the other side.  Do two to four more static repetitions on both sides with a slight break in between if needed.

Full exercise demonstration HERE (non-static)

Let us know your secret ab exercise(s) you use to work your core!


Savory Stuffed Peppers

Summer is soon coming to an end and as the weather is changing, you’re primed to enjoy all the harvest your garden and local farm-stand has provided this season.  Those peppers you’ve picked or selected from the fresh market will make a fantastic quick dinnertime meal when stuffed with this nutritious goodness.

Fitastic Stuffed Peppers FeatureIngredients:

  • 4 Large Bell Peppers (Beheaded, Gutted Out, and Cleaned)
  • 2 TBSP EV Olive Oil
  • 1 Pound Lean Ground Turkey
  • 1/2 Cup Onion (Chopped)
  • 3 Cups Mixed Wild/Brown Rice (Cooked)
  • 1 14oz. can Diced Tomato (Italian Style)
  • 2 Cups Shredded Cheddar Cheese (Reduced Fat)
  • 1 TBSP Oregano
  • 1 tsp Garlic Power
  • 1/4 tsp Red Pepper Flakes (Optional)
  • Salt & Pepper to taste

Instructions:

  1. Preheat Oven to 375°
  2. Saute onion in olive oil in a medium sauce pan.
  3. Add Ground Turkey and cook thoroughly for approximately 10 minutes; drain any fat (if any depending on the lean-ness of your turkey) in the pan.
  4. Add all other ingredients: Diced Tomato, Shredded Cheese, Rice, Oregano, Garlic Powder, Red Pepper Flakes, Salt & Pepper into the pan; Mix thoroughly.
  5. Place the empty peppers upright into a deep baking pan.  Scoop the mixture evenly into the 4 peppers.
  6. Cover tightly with aluminum foil and bake for 25 minutes at 375°
  7. Remove from the oven after 25 minutes and allow to cool long enough to ENJOY!

Flavor is in your favor with this simple and crowd pleasing recipe.


Lower Cholesterol Naturally

High cholesterol increases your risk of heart disease and heart attacks. As a society we’ve been brainwashed to believe that we can only improve cholesterol with medications, but YOU can make a difference to improve your cholesterol by altering your lifestyle, try these noticeably significant healthy changes.

Lower Cholesterol NaturallyIf medications are already apart of your daily intake, these changes will accelerate their cholesterol-lowering effect and in due time you can drop the meds altogether.

1. Eat heart-healthy foods

Even if you have years of unhealthy eating under your belt, making a few changes in your eating regimen can reduce cholesterol and improve your heart health.

Choose healthier fats.  Saturated fats, found primarily in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.  As a general rule, you should get less than 7 percent of your daily calories from saturated fat.  Choose leaner cuts of meat, low-fat dairy and monounsaturated fats, found in olive and canola oils, for healthier options.

ELIMINATE trans fats.  Trans fats affect cholesterol levels by increasing the “bad” cholesterol and lowering the “good” cholesterol.  This bad combination increases the risk of (more…)



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